The foods and supplements that help regrow hair
Addressing hair loss can be significantly impacted by dietary choices and targeted supplementation, according to findings presented at the South Beach Symposium in February 2026. As hair loss becomes increasingly common, even among younger adults, experts are emphasizing the crucial role of nutrition in maintaining hair health.
The Rising Prevalence of Hair Loss
Hair loss affects half of all men before the age of 50 and half of all women at some point in their lives. Glynis Ablon, MD, FAAD, associate clinical professor at University of California, Los Angeles, and owner of Ablon Skin Institute &. Research centre, noted that approximately 25% of men now report experiencing hair loss in their 30s. Dr. Ablon emphasized the importance of discussing nutrition with patients, stating, “You are what you eat.”
Foods for Hair Growth
Diet and supplementation are presented as complementary approaches to other hair loss treatments. Increasing intake of fatty fish – including tuna, mackerel, salmon, and herring – provides essential fatty acids and vitamin D, all contributing to hair growth. Adequate protein intake is also vital; a low protein diet can put hair growth into a “resting phase,” and eggs are recommended as a protein source.
Dark, leafy green vegetables like kale, spinach, and collards offer vitamin A, iron, beta carotene, folate, and vitamin C, which can help prevent hair loss. Specifically, one cup of cooked spinach provides 6 mg of iron, a nutrient often linked to hair loss when deficient.
Supplementation Strategies
Once a patient’s nutritional baseline is understood, supplementation can be considered. Nutraceuticals, containing plant extracts and other beneficial compounds, may be helpful for women experiencing hair loss during menopause or hormonal changes. Maca root supplementation may reduce hair loss by balancing sex hormone signaling and blocking dihydrotestosterone (DHT).
Astaxanthin, derived from red algae, is highlighted for its antioxidant properties, reducing oxidative stress and inflammation. Saw palmetto is also clinically proven as a natural DHT-inhibitor. Collagen, found in salmon skin and organic bone broth, is known to reduce inflammation and improve skin and hair health, with hydrolysate collagen being the most effective form.
Dr. Ablon cautioned that careful patient history-taking is essential, as some supplements, such as biotin, can interfere with certain medical tests.
Frequently Asked Questions
What percentage of men experience hair loss before age 50?
According to Dr. Ablon, 50% of men experience hair loss before age 50.
What role does iron play in hair health?
Iron deficiency is linked to many types of hair loss, and one cup of cooked spinach provides 6 mg of iron, according to Dr. Ablon.
What type of collagen is most effective for hair health?
Dr. Ablon recommends hydrolysate collagen as the most effective form for improving hair health.
Considering the growing prevalence of hair loss, even at younger ages, how might a proactive focus on nutrition and supplementation change the approach to hair health management?